Dumbbell Standing Prone Y Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Standing Prone Y Raise

Step by step instructions, muscle activation and variants for the Dumbbell Standing Prone Y Raise.

MediumRear shouldersTrapezius

About this exercise

A posterior shoulder and lower trapezius exercise performed bent over where you raise dumbbells diagonally upward and outward to form a Y shape. It strengthens scapular stabilizers and improves shoulder posture, making it valuable for injury prevention and upper-back health.

How to Perform

  • Stand with feet shoulder-width apart and hinge forward at the hips until your torso is nearly parallel to the floor
  • Hold a dumbbell in each hand with a neutral grip, arms hanging straight down
  • Raise both arms diagonally upward and outward to form a Y shape, leading with your thumbs pointing up
  • Squeeze your lower trapezius and rear deltoids at the top of the movement and hold briefly
  • Slowly lower the dumbbells back to the starting position under control
  • Keep your spine neutral and avoid shrugging your shoulders during the raise

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Middle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Standing Prone Y Raise

The Dumbbell Standing Prone Y Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders